Dear Diary


July 20, 2009

Dear Diary,

Today was a good day – ate well and really changed up my routine.  Breakin’ the plateau!  I’m running out of space to put workout entries, so have to find another diary template.  I really changed up my upper body – giant sets.

Set 1 (Do one after the other, 3 times through)

  • Ez Bar Curl 20lbs, 10 reps
  • Incline Hammer Curl 15lbs, 10 reps
  • Ez Bar Back Row 20lbs, 15 reps
  • Lat Pull Down 50lbs, 10 reps

Set 2 (Do one after the other, 3 times through)

  • Dumbbell Chest Press 20lbs, 15 reps
  • Dumbbell Shoulder Press 20lbs, 15 reps (could only do 5-7 reps with 20lbs, switched to 15lbs and 10lbs to finish up at total 15 reps)
  • Dumbbell Triceps Extension 15lbs, 10 reps
  • Lateral Raise 10lbs, 10 reps

After this my upper body felt exhausted.  Although I think I’ll have to increase weight or reps for some.  Did like that my shoulders were tired out – hope to see definition there!

I added 2 ab exercises:

  • Captain’s Chair leg raises, 3×8
  • Back Extension 3×12

Then I finished off with 20min of cardio intervals, at a higher level (level 8 as opposed to level 6). Woohoo!

Breakfast: oatmeal, wheat germ, ground flaxseed, berries, coffee, water, omega 3 capsule

Snack: 1/2 turkey sandwich, carrots

Snack before workout: The Zone bar (hitting up the protein before and after the workout, like a previous post said!)

After workout: The Zone bar, 1/2 turkey sandwich, berries

Mid-afternoon Snack: berries

After-work Snack: Berries protein shake

Dinner:?? maybe bacon and eggs a la boyfriend!



July 20, 2009. Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Dear Diary, Diet, Exercise.

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